Training Log Archive: fkawam

warm up to start of intermediate course at La Peche ~ 6 minutes

then after course run a bit faster to start of the novice course ~ 4 minutes

Intermediate course at La peche (3.4 km....~5 actual running)...5th....bad mistake at #6...not as bad as at Meech valley though...getting better...splits to follow..
First time linking to splits (below)...first time using the control holder from the O-workout group...
Many good firsts here today....too bad #6 tends to overshadow many of them...Interesting analysis...my gut was that I lost about 12 minutes...interesting to see that the analysis indicates more like 17 !

Ran the novice course (3.9 km ~ 4 actual) at a tempo pace without punching the controls but touching them..

Intermediate - Splits

Carlington Ski Hill Loop via Bike path...have called this 11 km in the past...first time to log this route on attackpoint...fairly easy....tired!

29:18 - 57:52 (28:34)

O-Group Workout: Thursday replacing Wednesday training


W/U : run to Mudlake via Poulin….then check out the 4 sets of markers for the 200’s and 300’s in the w/o…..~3 km.....Many had been taken down...had to remember where I put them...only off on the 300 for the main woods trail

w/o:
200’s and 300’s for 1 hour either on 2:00 or 2:30 (interval plus rest time) for 1 hour
athletes chose routes and interval size…mix it up!

on 2:00 …….Errol, Steve, Eric, Francis, Randy, Tea (30 minutes) (30 intervals)
on 2:30……..Alex, Jeff, Cathy, Ian (24 intervals)


W/D : run back from Mudlake via paths and Poulin with ribbon pick up…. ~2 km...some walking on the way back as a whole group

For me, I alternated between 200's and 300's...therefore ~7.5 km workout...~ 8 km with extras

Times: (wide variability in woods and woods road combos; roads faster times and very consistent at ~42 and 63-67)..overall ranges:

200's 42-50
300's 1:03-1:23 (main woods trail)

Tired at the end ...lots of bugs on the levee near the end

Total about 13 km

Running from Canterbury .....Run on Harding to walkley and along walkely to bank and back....like last Wednesday....19:58 at the half
4:27 19:58 39:03 (3:55 last 19:05)....didn't think I was going that fast after last night....very quick recovery....20 p/u

Running with Andrew to the firestation....Found pace / pounding painful on knees...Good run for Andrew...

Run from home to Andrew haydon for O-map memory exercise set by Steve...13:58 ~3 km

Ran back with Steve after the event in 16:56 not quite the same way back....~3 km

At least 6 km for this

Great exercise at Andrew Haydon Park, Map memory exercise. 5 different courses. ....Decided to run the courses fairly hard since I am very familiar with the area...Tried to do all courses from memory...most courses looked at the map only twice (see below times and comments)
Last couple 3min rest in between courses...not quite sure about the rest for the first few....

course 2 1.5 km ...10:06...1-5 then 6-8 ...clean
course 5 1.9km ...13.24.... 1-4 remembered junction at 3 wrong, counted paths wrong at 4...then 5-7..good ....I know I did this second but thought steve gave me map 4 here?
course 4. 1.6 km 12:12 ...Tea challenged me to do this all in one go...had planned to run through the creek after 3 ...shouldn't have done this ..wet feet a pain for the rest of the night...and didn't even consider looking if it was "uncrossable"..luckily where I crossed was legal when I checked afterward....made it all the way through without looking at the map until 8...was too low and had to look at the map in the area of the play structure to find the control...
course 1. ....0.9 km ....6:33...all in one look... clean
course 3. 1.8 km ....12:18...tired but remembered mostly everything in one look....made the error at 6 and had to look....confused the position of the control relative to the lake ....at 7 ...had a good pictiure in my mind of where the control was and that it was at a water feature but ignored that when I saw the water fall and just went further above the cliff than the cliff control....when I saw there was no control there..looked quickly at the map and knew where it was..found it right away...

Not sure of the total distance....adds up to 7.7 km ran prettty efficiently throughout so not much different....I'll call it 9 km in total

Great training ...great turn out...nice night..
Wish I could run like that in an O-race...Thanks Steve
Much needed and appreciated cookies afterward...Thanks Christine..
Tired when I got home...but the chili and corn bread tasted gooooood!

Westboro Beach loop....thought I was running faster than this...

Running with Andrew to firestation...this felt painfully slow today